Food has long been a key factor in slashing the risk of heart disease, obesity and cancer.
Diets rich in fruits, vegetables and whole grains are known to influence levels of damaging inflammation, boost metabolism and protect cells from harmful compounds.
But in an age of fad diets and trendy eats, millions of Americans are struggling to find the foods that come out on top at a low cost.
Now, experts and research have revealed the low-cost superfoods that can slash the risk of a host of chronic diseases.
The list includes many items you may already have stored away in your pantry. Kimchi, for example, is packed with gut-healthy probiotics that push out harmful bacteria, and it costs as little as $5 per jar.
At $1 per can, certain beans have been shown to stimulate the hormone GLP-1 – the same hormone weight-loss drugs like Ozempic mimic.
And a $3 pint of blueberries is rich in antioxidants, shown to slash the risk of deadly diseases like breast cancer.
Below are the expert-backed superfoods shown to boost bone and muscle health, slash weight and protect against cancer.
Kimchi is rich in probiotics shown to improve gut health and kickstart weight loss
Kimchi
Dating back to 3,000-year-old Korean cooking, kimchi is a mix of salted and fermented vegetables including napa cabbage and radish. Depending on the brand, kimchi costs about $5 for a ten to 16oz jar or $15 for a bulk 35oz container (around $0.50 per ounce).
Kimchi is fermented, which makes it a strong source of probiotics. These are ‘good’ bacteria shown to balance the gut microbiome, the vast community of trillions of bacteria, fungi and other microbes living in the digestive tract.
Kimchi is particularly high in lactic acid bacteria such as Lactobacillus, Leuconostoc and Weissella, which help diversify the microbiome.
In one small study of 20 people, researchers found eating one 75g (2.5oz) serving of kimchi every day for two weeks significantly reduced abdominal pain, heartburn, acid reflux, bloating and belching in people with a history of digestive problems.
The probiotics in kimchi are also thought to boost metabolism and regulate the accumulation of fat, improving the odds of losing weight, Dr Holly Neill, nutritionist and science manager at Yakult in the UK, previously told the Daily Mail.
‘Kimchi provides fiber which can contribute to feeling fuller for longer and could support weight management, alongside a well-balanced, varied diet,’ she said.
Emerging research has also linked kimchi to improved heart health metrics like lower cholesterol, blood pressure and inflammation. In a 2023 review, kimchi was shown to improve LDL (bad) cholesterol and overall blood sugar, placing less strain on the heart and lowering the risk of heart attack or stroke.
Some recent studies have also linked kimchi to a lower risk of cancer. One 2020 study in the Journal of Clinical Biochemistry and Nutrition found kimchi lowered inflammation and was associated with a decreased risk of colorectal cancer due to the probiotic content.
Beans come in a variety of tastes and textures, making them a versatile addition to any diet. They’re also linked to a lower risk of heart disease
Beans
Beans come in seemingly every color and shape imaginable from kidney, black and navy to lima, garbanzo and soy. Costing as little as $0.15 per serving and less than a dollar for a can, they’re also shelf stable and highly versatile.
Beans have been shown to reduce the risk of heart disease, particularly by lowering cholesterol. A recent review published in the Canadian Medical Association Journal found that eating one serving of beans, lentils or chickpeas daily was associated with ‘meaningful reductions’ in LDL cholesterol.
‘A big reason for this comes down to the type of fiber beans contain, especially soluble fiber,’ Dr Catherine Metzgar, registered dietitian and director of coaching at Virta Health, previously told the Daily Mail.
‘This type of fiber acts almost like a sponge in the digestive system. It binds to cholesterol and helps remove it from the body, which can lower LDL.’
Beans have also been shown to help with weight loss, largely due to their high fiber and protein content. A one-cup serving (about 170g) of cooked black beans, for example, provides around 15g of protein and fiber, which is 30 percent and 54 percent of your daily allowance, respectively.
‘The fiber slows down how quickly your body digests and absorbs carbohydrates, which helps keep blood sugar levels more stable and can reduce those midday energy crashes and cravings,’ Metzgar said.
Emerging research also points toward potential anti-cancer properties in beans, especially with colorectal cancer. A 2023 study found that participants who added a cup of navy beans to their meals each day saw increases in beneficial bacteria and a decrease in bacteria linked to colorectal cancer.
A cup of blueberries contains around 80 calories and 4g of fiber, along with a quarter of the daily recommended value of vitamin C, which protects cells from free radicals
Blueberries
In a smoothie, on top of a bowl of oatmeal, in muffins or even just eaten by the handful, blueberries are one of the most versatile fruits in the world.
A pound costs between $4 and $8, depending on the season and location. Organic blueberry products may carry higher price tags.
A cup of the berries contains around 80 calories and 4g of fiber, along with a quarter of the daily recommended value of vitamin C, which protects cells from inflammatory free radicals and boosts immune health.
They have also been associated with weight loss due to their low calorie density and fiber content.
One 2023 study in active men found those who consumed 13oz of blueberries each day had increased fat burning during exercise compared to those who did not eat blueberries.
Additionally, a small 2024 study found that frozen wild blueberries helped reduce food cravings and preserve lean body mass in people trying to lose weight.
Blueberries are also rich in antioxidants, primarily anthocyanins, and phytochemicals, which have been shown to protect cells from mutating into cancer cells.
One recent study found blueberry extract helped slow the growth of cells in triple-negative breast cancer.
Teff, also spelled tef, is particularly popular among long-distance runners because its high iron content helps deliver oxygen-rich blood to muscles and other vital organs
Teff
Teff, scientifically known as Eragrostis tef, is a sweet and earthy-tasting grain no bigger than a poppy seed that’s packed with minerals, energy, protein and more fiber than better known buckwheat and quinoa.
A 24oz package costs about $14 depending on the brand and retailer.
Unlike other whole grains, it is also loaded with all nine essential amino acids, the building blocks of cells that form proteins, help muscles grow and regulate metabolism. Most plants lack at least one of these amino acids.
First cultivated in Ethiopia more than 6,000 years ago, teff – also spelled tef – is particularly popular among long-distance runners because of its filling complex carbs and high levels of iron, which helps the body deliver oxygen-rich blood to muscles and other vital organs.
A small UK study from 2014 on 11 female runners with low iron levels who ate teff bread every day for six weeks found that their iron levels rose significantly, potentially boosting their athletic performance.
The grain has also been shown to have potential benefits for people with celiac disease – which occurs when the body’s immune system attacks gluten – because it is naturally gluten free.
Another recent study in the Scandinavian Journal of Gastroenterology, which looked at 1,800 people with celiac disease, found that eating teff regularly for at least a year helped reduce their symptoms such as chronic diarrhea, constipation, abdominal pain and bloating.
Additionally, 2023 research from the University of North Carolina Greensboro found teff increases levels of the antioxidant glutathione and gene expression related to glutathione pathways. This particular antioxidant has been associated with reduced inflammation, skin health and helping the liver filter out toxins.
Experts believe amaranth aids in weight loss due to its high fiber content, which promotes satiety
Amaranth
Amaranth is a seed first cultivated by the Aztecs for its nutrition profile, including iron, all nine essential vitamins and a full day’s worth of manganese, a trace mineral that supports metabolism, bone health and metabolism.
It has also been shown to protect against damage from inflammatory molecules called free radicals and prevent premature cellular aging that otherwise shortens lifespan.
Recent research has honed in on its cholesterol health halo. A 2018 study on people with high cholesterol, between ages 40 and 65, found consuming 60g (2oz) of amaranth every day for eight weeks significantly lowered cholesterol levels.
Weight loss has also been studied, which experts believe could be due to fiber. Fiber increases feelings of fullness, and, as a result, the person consume less food, triggering weight loss.
In a 2023 paper, researchers followed 4,477 people and found that those who ate more fiber had a lower risk of gaining body weight and fat.
Additionally, a 2025 study found taking supplements containing amaranth was associated with significant improvements in lipid and glycemic control in patients with metabolic syndrome, aiding in weight loss.
Amaranth costs just about $15 for a 24oz bag and can be cooked the same was as rice or quinoa and mixed into meals such as stir-fry.
Canned fish such as sardines and tuna are rich in omega-3 fatty acids, which the American Heart Association recommends to protect against heart disease
Canned fish
Canned fish is a low-cost pantry staple in many parts of the world, including Portugal, Spain and Japan.
Encompassing a variety of fish such as sardines, salmon, mackerel, tuna, anchovies and herring, each tin typically costs as little as $1 to $4 each. Fresh fish like salmon, for comparison, costs about $10 to $15 per pound.
Tinned fish is also shelf stable, making it a versatile addition to any pantry.
These packed-up proteins are also nutritional powerhouses filled with omega-3 fatty acids like DHA – a hallmark of the dietitian-loved Mediterranean diet.
These are healthy fats shown to lower blood pressure and triglycerides – fats in the blood that can harden and narrow arteries, increasing the risk of a heart attack or stroke.
Exact figures vary, but most canned fish contains 1,000mg of omega-3s, equal to an entire day’s recommended value.
A 2020 analysis in the journal Nutrients found each 20g (0.7oz) serving of fatty fish – such as those in cans – per day reduced the risk of heart disease by four percent.
The American Heart Association recommends eating two 3oz servings of fatty fish, which can include canned fish, every week to boost omega-3 consumption.
Additionally, a 2019 study found that high intake of fatty fish such as canned salmon or tuna increased levels of adiponectin, a hormone that regulates metabolism and aids weight loss.
